Thursday, January 16
January 15, 2014
Saturday, January 18
January 17, 2014


50 Jumping Jacks
40 Mountain Climbers
30 Split Jacks
20 Squats
10 Push-Ups

Death Stretch 90 seconds each side (:45/:45 quad/hip emphasis)
Calf Stretch 90 seconds each side (:45/:45 straight leg/bent knee)

3 rounds, starting a round every 12 minutes*
500 M Row
20 Alt Dumbell Snatches
20 Box Jumps
20 Ball Slams

*2 minutes prior to an individual’s next heat, perform 30 Jumping Jacks + 20 Mountain Climbers + 10 Squats


  1. John S. says:

    Exhausting but fun. Kept the pace for the first two rounds, but my box jumps and slam balls were ugly during the third round and my pace plummeted.

    Also, I’d like to go on record and suggest that “active recovery” is based on the coaches’ sadism, and not based on scientific fact. That is all.

  2. Phil G says:

    I completely agree with John’s comment re: active recovery and coaches’ sadism. The active recovery was my 2nd least favorite part of the workout. My 1st least favorite part was the final set of slam balls.

    I just tried to (a) establish a comfortable pace on the rower that would let me move right into the DB snatches and (b) keep the pace throughout each movement. Fatigue certainly crept in as I got progressively slower each round (5:00, 5:37, 6:12). TGIF!

  3. Dray says:

    Well, after this I’m not ashamed to admit I am not sad I have to miss tomorrow’s workout. I have also learned not to post weights here from previous workouts that may raise expectations on completely unrelated movements (thanks, Katie)! I will see you all when I can walk again on Sunday.

    • Katie says:

      DB snatches are totally similar to TGUs! 😀 The DB goes from floor to overhead….riiight. CFDC: Getting stronger through peer pressure.

  4. Katie says:

    This was brutal!! I just tried to keep going. Rows were 2:18, 2:21, 2:24 (staying under my goal to just finish before 2:30, and I did my snatches from the hang with a 20# (happy I stuck with that). Step-ups on to 18″, and a 20# med ball. Ball slams were by far the toughest part!! I wasn’t sure I would finish those, thanks for all the encouragement. This workout completely slaughtered me — I went home, ate, laid on the couch for a couple hours, and when I got up my muscles were still feeling shaky! Good stuff.